Zeze's workout log: 4 months to wedding.

Zeze

Lifer
Mar 4, 2011
11,395
1,181
126
Wedding is in 4 months = 130 days.

Age 31, 5'10" @ 180 lbs

Before I met my fiancee (167 lbs):

311268_10152180659465368_2073384375_n.jpg


Start, 4/30/2013, 3 years later (180 lbs):

coZHlK1.jpg


5/10/2013 (10 days, 180 lbs) I lost 3 lbs by 5th day, but I'm back to 180 lbs. I'd like to think it's muscle weight. :p
bq03vzC.jpg


5/20/2013 (20 days, 175 lbs)
Third day in keto, Suddenly lost 5 lbs in past 3 days- probably water weight. Here comes fat burning.
iwSY5gZ.jpg



I was never strictly into educated exercise and diet. I just ran 3.5 miles 3-4x a week, did some push ups/crunches/dumb bells, and ate whatever I wanted as long as the portion was just to leave me slightly hungry. I guess just having caloric deficit was good enough.

This is thread is more of a log for me to stay motivated. Please feel free to chime in whenever for better eating & workout regimen.
 
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Zeze

Lifer
Mar 4, 2011
11,395
1,181
126
4/30/2013
Day 1

Exercise: Ran 3.3 miles, 38:30, 55 degrees.

Brunch: jajang rice (rice over stirfried blackbean sauce), regular bowl sized (1.75~ cups/ 14 oz), not too full.

Post-run Snack: 1 cup of honey nut cheerios + 1% milk

Snack 2: eating a handful of sunflower seeds in shells. Great way to satiate that salty junk food craving. 180 cal with good fat.

Early Dinner: 1 long pan fried veal sausage, microwaved green beans, a glass of oj

Dinner: 8 oz grilled chicken breast- just s&p with fresh lemon juice, with a side of steamed green beans. Tastes amazing. Fiancee forced me to eat her 1/3 of baked potatoes. I am trying to avoid carb, but whatever. No butter, sour cream. Still not 100% full. Just yesterday I would've eaten 2 big potatoes by myself full of butter and sour cream.

Dessert: Blueberry pie. I'll have few bites.

I could've eaten less today. But it's already a big improvement compared to just yesterday. If I want to lose weight fast first, I gotta cut carb. But this is incredibly hard for a Korean as Korean diet is very carb heavy (rice in every meal).
 
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dlock13

Platinum Member
Oct 24, 2006
2,806
2
81
I should copy everything you do because I'm in the exact same boat as you.

Before my fiance, I was 155 lbs. 3 years later, I'm at 175. I need to lose the bulge in 4 months just like you.

Good luck!
 

Zeze

Lifer
Mar 4, 2011
11,395
1,181
126
Lift some weights.

I would if I wasn't such a cheapskate/broke from wedding planning. The result from OP is without weights. It's not great from a bodybuilder's view, but good enough just to be healthy.
 

Saint Nick

Lifer
Jan 21, 2005
17,722
6
81
You could consider Convict Conditioning... which I think is a bodyweight only program. I think you would see a lot more results from lifting than cardio+diet changes alone. But stick with what you're doing and you'll still drop weight. Consistency is key.
 

Zeze

Lifer
Mar 4, 2011
11,395
1,181
126
You could consider Convict Conditioning... which I think is a bodyweight only program. I think you would see a lot more results from lifting than cardio+diet changes alone. But stick with what you're doing and you'll still drop weight. Consistency is key.

Great stuff. Checking into it now.

I don't want to get sick from a sudden exercise. The run today was good, I'll do the workout tomorrow. I'll probably alternate like this.

Or I'll run whenever I can (almost daily) and workout every other day.
 

surfsatwerk

Lifer
Mar 6, 2008
10,110
5
81
Great stuff. Checking into it now.

I don't want to get sick from a sudden exercise. The run today was good, I'll do the workout tomorrow. I'll probably alternate like this.

Or I'll run whenever I can (almost daily) and workout every other day.

FYI, don't let any preconceptions about sodomy put you off. It's great for your stamina and flexibility.
 

Zeze

Lifer
Mar 4, 2011
11,395
1,181
126
5/1/2013
Day 2


Exercise:
Push ups 12 - 12 - 10
Dumbbell bicept curls 20 - 20 - 10 (2x 20 lbs)
Chin lifts 12 - 12 - 10 (I don't know what to call them. Lift the dumbbells up to your chin together, shoulder workout)

Brunch: 1 veal sausage, steamed brocolli

Late Lunch: 1 smaller spicy pork sausage with some beans.

Dinner: 6oz grilled chicken breast with green beans.

Snack: A small handful of sunflower seeds & 1.5 cup of cheerios with 1%

I already feel great. I woke up with my stomach is not as bloated simply because I'm not on a binge anymore. Feeling pretty miserable around 3-4pm, finally getting the big appetite bug. I want to eat carb so badly... I have a rice cooker full of steaming rice, and pasta would be so good with these sausages too.
 
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rga

Senior member
Nov 9, 2011
640
2
81
if you keep eating that way, you'll look exactly the same as you do now, just at a lighter weight. Look up Amdhunter's threads; he was eating similar to you, just running to burn calories, and bitching about looking deformed. Drop the Cheerios for eggs, eat an actual orange instead of drinking orange juice, and at least add push-ups and pull/chin-ups to all that running you're doing.
 
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Zeze

Lifer
Mar 4, 2011
11,395
1,181
126
if you keep eating that way, you'll look exactly the same as you do now, just at a lighter weight. Look up Amdhunter's threads; he was eating similar to you, just running to burn calories, and bitching about looking deformed. Drop the Cheerios for eggs, eat an actual orange instead of drinking orange juice, and at least add push-ups and pull/chin-ups to all that running you're doing.

If you've read the posts, I'm gonna be working out as I have before. :)
 

Blackjack200

Lifer
May 28, 2007
15,995
1,686
126
You guys are hilarious.

5/1/2013
Day 2

I already feel great. I woke up with my stomach is not as bloated simply because I'm not on a binge anymore.

Breakfast: 1 cup of honeynut cheerios with 1%. (lol 1 cup, I'd eat 2-3x big bowls before).

Yeah, the first time I actually measured a cup of cereal and 1/2 cup of milk and realized how little it was I almost shit myself.

Ahh, only 2 more months of this fun.

/shoots self
 

Zeze

Lifer
Mar 4, 2011
11,395
1,181
126
Yeah, the first time I actually measured a cup of cereal and 1/2 cup of milk and realized how little it was I almost shit myself.

Ahh, only 2 more months of this fun.

/shoots self

I actually enjoy it (aside from the urge to binge).

I've always loved vegetables (just not fruits), and eating simple foods that aren't dressed up are always better & delicious to me.

Also you I don't hate yourself afterward. Even logging here makes me conscious of what I'm eating. Good stuff.
 
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Zeze

Lifer
Mar 4, 2011
11,395
1,181
126
5/2/2013
Day 3

Exercise: Ran 3.53 miles (0.23 mi more), 38:50, 64 degrees.

Breakfast: 1 hard boiled egg.. so delicious.

Lunch: 1 smaller pork sausage & beans

Snack: 1 big ass banana, where did my fiancee get this, wtf. Also had a bite of blueberry pie after dinner.

Dinner: 8 oz grilled chicken breast, 1 bowl of white rice, kimchi, sriracha. omg, rice tastes sooooooo good after 3 days.

It's surprising how little I already eat on the third day once I get into the mindset of 'if I eat this, it's bad for you'. And the craving isn't even that bad compared to yesterday- that was awful. I'm starting realize that I just have to watch out during dinner time. I get incredible urge to eat the whole world. I've been doing well so far. I already notice an improvement in the mirror- it's probably because my stomach isn't as full all the time + some shoulder muscle inflation = looks better. I may have lost 1 lb.
 
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Zeze

Lifer
Mar 4, 2011
11,395
1,181
126
5/3/2013
Day 4

Exercise:
Push ups: 10 - 10 - 8 (still tired from first workout)
Dumbbell bicept curls 20 - 20 - 10
Chin lifts 12 - 12 - 10
Walked about 2 miles in the city

Breakfast: 1 hard boiled egg & 1 ferraro rocher chocolate

Lunch: A healthy serving of meatball stirfry

Snack: A bowl of honeynut cheerios

I went out and ended up binging. I don't even feel bad about it, as I half expected it and know this won't set me back.

Dinner: A plate of sashimi with a side of rice (rice I didn't eat much), 3~ pieces of tempura, about 15 shots of sake, miso soup, 5 mouthfuls of udon (so bad), a slice of pizza, and one pastry.

Bro and his GF are coming to visit and the weekend starts. I gotta be careful when eating/drinking out. I'm gonna start adding more workouts to my exercise next time.
 
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rga

Senior member
Nov 9, 2011
640
2
81
I hate to sound like a broken record, but I really feel that you're setting yourself up for failure. If all you want to do is fit in smaller tuxedo then what you're doing will work fine, but if you want to look good in the tuxedo you need to increase your protein and fat intake. One boiled egg, a small sausage and eight ounces of chicken breast is roughly 60 grams of protein, and that isn't enough to maintain the little bit of lean mass that is displayed in your before picture, especially with all the running you're doing. I would also suggest adding more vegetables in place of white rice and blueberry pie.

Kimchi stirfry is great. Consider adding an extra tablespoon of oil to it, as well as a larger variety of vegetables.
 

Zeze

Lifer
Mar 4, 2011
11,395
1,181
126
I hate to sound like a broken record, but I really feel that you're setting yourself up for failure. If all you want to do is fit in smaller tuxedo then what you're doing will work fine, but if you want to look good in the tuxedo you need to increase your protein and fat intake. One boiled egg, a small sausage and eight ounces of chicken breast is roughly 60 grams of protein, and that isn't enough to maintain the little bit of lean mass that is displayed in your before picture, especially with all the running you're doing. I would also suggest adding more vegetables in place of white rice and blueberry pie.

Kimchi stirfry is great. Consider adding an extra tablespoon of oil to it, as well as a larger variety of vegetables.

You are absolutely right if my aim was to lose weight and bulk up nicely.

I'd be very happy with my original picture. Mass is great, but losing weight is my primary concern before the wedding. In that sense, it won't be a 'failure'.

Running 3.5 miles is like what, barely burning 400 cal? (376 to be exact for me). I'm aware you can lose weight while gaining muscle.

But a hidden agenda is that I have a friend's wedding in 3 weeks. I want to establish some considerable weight loss by then.

[edit]
Hm, maybe after 1 month, I'll re-evaluate. I'm not even going to gym now to do a 'proper' workout to gain mass.

My knowledge is old. Don't you need heavy weights to gain mass? Or is that disproven?
 
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rga

Senior member
Nov 9, 2011
640
2
81
I'm talking about preserving the mass you have now; not adding more. By failure I mean weighing what you do in your before picture, but looking like you do in the after picture. Like I said, if all you want to do is fit in a smaller tuxedo than you can now, then keep doing what you're doing. You can eat blueberry pie all day as long as you're eating less calories than you burn on a daily basis.
 

blackdogdeek

Lifer
Mar 14, 2003
14,453
10
81
If you just want rapid weight loss over the next 3 weeks I'd say to just cut out all carbs (except veggies and some fruit). Also, cut out any sugar and alcohol.
 

Zeze

Lifer
Mar 4, 2011
11,395
1,181
126
I'm talking about preserving the mass you have now; not adding more. By failure I mean weighing what you do in your before picture, but looking like you do in the after picture. Like I said, if all you want to do is fit in a smaller tuxedo than you can now, then keep doing what you're doing. You can eat blueberry pie all day as long as you're eating less calories than you burn on a daily basis.

I see. I'll come back to you for advice later. I just want to drop some pounds by May 24th.

If you just want rapid weight loss over the next 3 weeks I'd say to just cut out all carbs (except veggies and some fruit). Also, cut out any sugar and alcohol.

Noted. Good stuff.
 

Zeze

Lifer
Mar 4, 2011
11,395
1,181
126
5/4/2013
Day 5

Exercise: Hiked about 2 miles or so.

Breakfast: 1 poached egg and a quarter slice of toast

Lunch: A big bowl of pho. :(

Snack: A handful of Cheetos, hummus, pita, potato chips

Dinner: Korean spicy tofu stew with a big bowl of rice. Lots of carbs. :|

A day full of hiking today, can't run. Man, weekend is tough because you can't just not eat when you're out with friends.
 
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